Chris Anderson 210# Snatch
Prep
1-2 mins rolling out triceps
1-2 mins rolling out hip flexors
:20 sec cobra stretch/:05 sec rest x2
#
Warm-up
500m row
–
3 Rounds
5 Air squats
5 push-ups
–
3 Rounds
5 Air squats
3-5 strict pull-ups
–
3 Rounds
7 PVC Dislocates
5 OHS
:10 sec HS hold
–
2 Rounds
8 alt DB snatches
4 Burppes over DB
#
BB Work
5 DLs
5 HPC cleans
5 Back rack forward elbow rotations
5 Front squats
x2
#
Mobility
:15 sec doorway stretch **each
:15 sec hang in supinated grip
:30 sec Banded front rack stretch **
:30 pigeon stretch
x2
#
Weightlifting
1 Power clean + 2 Hang squat clean + 3 Front squats;
Build to a heavy for the day
(18 mins)
#
Conditioning
AMRAP 3
Max burpee touches
–
Rest 2 mins
–
AMRAP 5
9 OHS @115/83
7 T2B
5 Box jumps @24/20
–
Rest 2 mins
–
8 mins to establish 1 RM snatch
–
55+:
AMRAP 3
Max burpee touches
–
Rest 2 mins
–
AMRAP 5
9 OHS @95/63
7 T2B
5 Box jumps @20/16
–
Rest 2 mins
–
8 mins to establish 1 RM Power Clean
#
BE Complete
1. EMOM x12
E: :12-:15 sec Pull-up hold + :12-:15 sec ring support hold
O: ;30 sec weighted sorensen hold
2. Accumulate 3 min L-sit hold